For time:

• 12-9-6 thruster (60% 1RM)
• 6-9-12 box jumps 75/60cm

Clean & Jerk
Build up to 70-80%

15 x 1 every 45 sec
Increasing weight every 3 perfect lifts
Increase by %5

10 kierrosta

3 maastaveto 125/85 kg
3 leuanveto

Press 3x10 AHAP (3 sec tempo down)

-rest 60 sec

10 min Amrap

15 Burpees
5 Power cleans 80/52,5kg

-use a weight with you can do 3 reps UB with really good technique

-goal 4+ rounds

Team workout;
In teams of 3;
Max Burpee box jumps
Max sandbag / Dball over the shoulder

2 working 1 resting
Score is total reps

Working in Pairs Ygig; complete full round and switch 3-4 rounds each
10 skull crushers 30/20kg ( on floor)
10 bicep curls
2 rope climbs
10 close grip Push Ups.
10 Chin ups

Time limit 20 Mins

5x5 AHAP shoulder Press

12 min alkavalla minuutilla

1. 16 käsipainotempaus maasta vuorokäsin
2. 10 linkkuveitsi

Deadlift 3x10 (deadstop) AHAP
-rest 90 sec between